DATE – Sunday – STRENGTH
Warm-up/Mobility
Snatch prep
WOD A) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70%
Rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat.
WOD B)
1) Snatch Balance 4×3
2) Snatch Pull 4×3
*Alternate, rest 45-60 secs
DATE – Sunday – WOD
Warm-up/Mobility
C&J prep
WOD A) 12 mins to build to a heavy Clean & Jerk – any style
WOD B) “2 Minute Defense”
1 Power Clean 135/95lb
3 Hang Cleans
2 Push Jerks
100m Sprint
*Complete 5 Cycles, rest 2 mins and repeat
WOD C)
Barbell Row 3×10 (Supinated)
